WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2)Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (25 Minute Time Cap)10 Deadlifts (135/95)20 Lateral Burpees over the Bar30 Double Unders Stimulus/Focus: This will be a cardiovascular WOD. Find a steady pace. Deadlifts should […]

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM) WOD: 20 Minute AMRAP10 Knees to Elbow3 Wall Walks Stimulus/Focus: This WOD is taxing on the midline and shoulders. The long time domain will force you to take breaks. Try to keep them short. Strive to keep your K2E in two sets […]

Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1)Start a75% and get AHAP. Lift on a 2-minute clock. WOD: 10-20-30-40-50 (30 Minute Time Cap)Push Press (75/55)Wall Balls (20/14)Double Unders Stimulus/Focus: This WOD will be challenging on your muscles and lungs. Find a way to break the rounds that will […]

Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Find Your 1 RM) WOD: 7 RFT (10 Minute Cap)3 Cleans (165/115)5 Strict Push Ups7 Box Jumps (30/24) Stimlus/Focus: Seven rounds is a head game! Just keep working. No time to rest. That will come when you are finished. The weight of the clean and the height […]

Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 4 x 4 x 4 x 4 x 4 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP2 Floor Press (95/65)2 Slam Balls (30/20)4 Floor Press (95/65)4 Slam Balls (30/20)*6, 8, 10, 12 . . . RX+: 185/135 and 50/30 Stimulus/Focus: […]

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 3)Use 80% for all sets and lift on a 3-minute clock. WOD: 10 Rounds for Reps1 Minute ME Overhead Squats (75/55)1 Minute ME Ab Mat Sit Ups Stimulus/Focus: This WOD will tax your midline. Keep it tight when squatting. Try to squat the entire minute. Aim for […]